I am training for the Diacore Half Marathon on the 12th May 2019. I am really excited as this is where I did my first Half Marathon. I’m looking forward to setting a new PB, having fun and taking home a medal for Half #4 🙂
Week 5: Speed and Strength
Mon – Tues, 15th – 16th April: Two well-deserved Rest Days after a successful race.
Wednesday, 17th April: Easy Run, 6 km, 42:12 | Upper Body Workout, 20 min. This was a really good run but I underestimated how early it gets dark now so the last km was my fastest as I tried to make it back home while I could still see. I still had some energy to spare so I continued with a beautiful 20-min Upper Body Workout with the HASFit Tribe.
Thursday, 18th April: Rest Day.
Friday, 19th April: Good Friday, Interval Training, 5.40 km, 36:44. I did 400 m x 9 intervals with 1:30 min rests. I shaved off about 19 seconds from my fastest 400 m time two weeks ago, with my best interval being 02:00 min. When I got home, I was stumped to find I also had new Personal Bests for 1 km (05:45 min, 17 seconds off), 1 mile (09:45 min, 5 seconds off) and even for 5 km (33:23 min, 41 seconds off). These weekly speed sessions since the Gabs Half Marathon are really paying off. My body also seems to have reluctantly accepted that this is the lifestyle I have chosen, LOL.
Saturday, 20th April: Easy Run, 8.5 km, 1:01:24 | Upper Body Workout, 20 min. I needed to see my aunt and uncle off at the Airport. I also needed to get 8 km done. As the Running Gods would have it, I live about 8 km from the Airport so the plan was obvious! I would run to the Airport and then my husband would follow later with the kids. I left the house around 7 am and made it on time. In fact, I had time to spare and did some stretching by the Airport Entrance as I waited for the others to arrive. Thankfully, security didn’t seem to see my stretching self as any kind of threat!
Once we were back home, I managed another 20-minute Upper Body Workout session. I really should be doing more leg work too but I love this particular workout!
Sunday, 21st April: Easter Sunday, Rest Day. I was meant to do a 16 km run today but was feeling awful when I woke up – groggy and with tummy dramas. So I took the day off.
Week 4: Rain, Spinning and Two Long Runs!
Monday, 22nd April: Easter Monday, Long Run, 16.44 km, 1:58:02. Rescheduling the run was a good call as this morning’s Long Run was lovely. I was just alone with my music and I didn’t really have any set route planned in my head so I just kind of ran. At a 07:11 min/km pace, it felt really comfortable. I also tested taking a gel earlier than usual (around 10 km) and found this was perfect timing and allowed me to have a very strong and energetic finish. I actually felt I could have gone on for even longer.
After my run, we took the kids to the cinema to watch the Queen’s Corgi… but on the way I spotted this beauty and had to add it to my collection! We waltzed into a coffee shop with it and then had to bring it into the cinema too. Who am I?! LOL.
Tuesday, 23rd April: Pilates, 1 hr. I hadn’t been to class in a while and I could feel it. The moves were a little bit harder for me to execute but I think I did quite well. We used the resistance band and targeted our glutes, hips and hamstrings.
Wednesday, 24th April: Easy Run, 5.1 km, 37:53 | Spinning Class, 1 hr. Remember a couple of weeks ago I said I had my first run in the rain? Well, I think on that occasion I misused the word “rain”. Today was my first real experience running in rain… heavy rain. I set off when it was cloudy. But I did not think it would rain. Half a kilometre in and the skies opened up. I initially thought it would be over in 5 min but it continued for the whole 5 km! So I officially dedicate this run to all the runner bloggers in Europe/ USA who are forced to do this far more regularly than this desert-runner is! In solidarity with them, I braved the rain only protected by my afro, my cap and my sense of humour. At one point my ear phone fell into a huge puddle but luckily I rescued it. Then there were the big trucks hitting puddles on the road leaving me even further drenched. Oh and the squidgy shoes. What a run. Once I got home, my husband had put a towel on the front door and I entered the house like a drenched puppy with its tail between its legs.
And if that wasn’t punishment enough, I went for Spinning Class that evening. I struggle with spinning and I think my first and last class was over a year ago. Ditiro was on hand to give me some tips on proper posture and engaging my core as I cycled which I think helped. But I didn’t realise how slippery and sweaty the handlebars get. I then noticed everyone in class had a towel and cycling gloves. Hhhmm. Isn’t running so much simpler?
Thursday, 25th April: Rest Day.
Friday, 26th April: Tempo Run, 4.31 km, 28:36. My legs felt so unbelievably heavy. Definitely the after effects of Wednesday’s spinning class. But after a warm up jog, I pushed a tempo pace for 20 minutes and was happy to call it a day!
Saturday, 27th April: Long Run, 18 km, 2:12:39. I’m always nervous when I have to go up in mileage for my Long Run. But this was a great run. I still struggled with some heavy legs in the first 5 km, but after I had loosened up it went very smoothly. I kept things easy but I was still about 8-9 minutes faster than I was for my final long run in my previous training cycle. You really never know what will happen on Race Day, but one thing I know for sure, I am significantly stronger than I was a couple of months ago. I’ve really felt the changes especially in the last month or so.
Sunday, 28th April: Proud Mummy Supporter. The kids were at it again with a 5 km cycle race. This one was on the road and they loved it. Kaia tried out her bigger bike and showed some really good control, finishing really strong. Thiwa was also a little champion on his bike and we were just so proud of both of them.
Summary: I think this may just be my most consistent Training Cycle yet! I have gotten up early to run even on days I didn’t want to. I have braved the rain. I’ve done strength training, pilates and even a spinning class. I have taken no excuses. I’ve just gone out and done it. And… I’ve also finally posted all my 2019 race recaps. Here are the links:
- Oodi-Mmamashia 30 km Walk Race Recap
- Gabs Half Marathon Race Recap
- Lady Khama, 10 km Trail Race Recap
[Fortnightly Mileage: 63.75 km |Diacore Half Training Cycle: 181.03 km | 2019 Mileage: 449.71 km | Gym Classes: 2]